Vitamins are necessary for your body to function and are divided into two categories: water-soluble and fat-soluble . Water-soluble vitamins include the B vitamins and vitamin C. The fat-soluble vitamins, include vitamins A, D, E and K. Water-soluble vitamins tend to move around your body freely, and excessive amounts are routinely excreted; water-soluble vitamins need frequent replenishing. Fat-soluble vitamins stay in your body longer and remain stored in your liver. Besides fruits and vegetables, nuts, meats, grains and seasonings supply essential vitamins.
Vitamin A
Vitamin A protects you against infections, plays a role in cell division and repair, and keeps your eyes and vision healthy. Good sources of vitamin A include liver, carrots, spinach, cayenne pepper, cantaloupe, apricots and bell peppers. According to the Institute of Medicine, men 30 and older need 900 micrograms a day while females 30 and older need 700 micrograms a day.
Vitamin B Complex
Eight B vitamins make up the B complex vitamins. They include vitamins B-1 to B-3, B-5 to B-7, B-9 and B-12. The B vitamins are needed for a healthy immune and nervous system; the metabolism of fats, proteins and carbohydrates; the production of red blood cells; and a healthy heart. Good sources of B vitamins include romaine lettuce, spinach, cabbage, calf's liver, eggs, tuna, cayenne pepper, shrimp and tomatoes. According to the IOM, men between 30 and 70 need 1.2 mg of B-1 while women of the same age need 1.1 mg a day.
Vitamin C
Vitamin C helps your body fight against free radicals caused by the breakdown of food. It also plays a role in reducing the risk of cancer, helps your body absorb iron and reduces the risk of cataracts. According to Nicola Reavley, author of "The New Encyclopedia of Vitamins, Minerals, Supplements, and Herbs," the amount of vitamin C in your eyes is 20 times greater than the amount in your blood. The IOM states men 30 and older need 90 mg of vitamins C a day while women 30 and older need 75 mg. Foods high in vitamin C include bell peppers, oranges, parsley, strawberries, kiwifruit, collard greens, summer squash and lemon juice.
Vitamin D
Vitamin D keeps your bones and teeth healthy and strong and your immune system from over reacting. According to the IOM, men and women between 30 and 70 years old need 15 micrograms a day of vitamin D. Good sources of vitamin D include shrimp, cod, eggs and low-fat milk. Vitamin D toxicity is possible; some signs include high blood pressure, vomiting, nausea and loss of appetite.
Vitamin E
Vitamin E has antioxidant properties that prevent free radial damage to your cells. Vitamin E also protects your skin from ultraviolet light exposure. Consuming sunflower seeds, papaya, kiwifruit, broccoli or almonds provides you with good sources of this vitamin. According to the IOM, men and women 30 and older need 15 mg a day.
Vitamin K
Vitamin K aids blood clotting and protects your bones from osteoporosis. Consuming more vitamin K than you need does not cause your blood to clot above normal. Good food sources include kale, parsley, celery, green peas, avocados and cranberries. The IOM states women 30 and older need 90 micrograms a day while men 30 and older need 120 micrograms a day.
References
- Institute of Medicine: Dietary Reference Intakes
- "The New Encyclopedia of Vitamins, Minerals, Supplements, and Herbs"; Nicola Reavley; 1998
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